Nutrients in 5 ounces of Boiled Balsam-pear , Pods

Boiled and Drained Balsam-pear , Pods.

Macros Ratio

Protein Fat Carbs

15%

78%

5 oz ▼

Macro Nutrients

Boiled Balsam-pear , Pods

Energy27 kcal

0.93%

Boiled and Drained Balsam-pear , Pods have 26.932025 kcal of Energy per 5 ounces, which is 0.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.26 g

0.26%

Boiled and Drained Balsam-pear , Pods have 0.2551455 g of Fat per 5 ounces, which is 0.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.02 g

0.062%

Boiled and Drained Balsam-pear , Pods have 0.01984465 g of Saturated Fat per 5 ounces, which is 0.062% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled and Drained Balsam-pear , Pods have 0 g of Omega 3 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.65%

Boiled and Drained Balsam-pear , Pods have 0.11056305 g of Omega 6 per 5 ounces, which is 0.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Balsam-pear , Pods have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.12 g

4.7%

Boiled and Drained Balsam-pear , Pods have 6.123492 g of Carbohydrate per 5 ounces, which is 4.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.76 g

3.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Balsam-pear , Pods have 2.76407625 g of Sugars per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber2.83 g

7.46%

Boiled and Drained Balsam-pear , Pods have 2.83495 g of Fiber per 5 ounces, which is 7.46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.13%

Boiled and Drained Balsam-pear , Pods have 1.190679 g of Protein per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Balsam-pear , Pods

Vitamin A8.5 μg

0.94%

RAE, retinol activity equivalents

Boiled and Drained Balsam-pear , Pods have 8.50485 μg of Vitamin A per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.072 mg

6.02%

Thiamine

Boiled and Drained Balsam-pear , Pods have 0.072291225 mg of Vitamin B1 per 5 ounces, which is 6.02% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.78%

Riboflavin

Boiled and Drained Balsam-pear , Pods have 0.075126175 mg of Vitamin B2 per 5 ounces, which is 5.78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg

2.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Balsam-pear , Pods have 0.396893 mg of Vitamin B3 per 5 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.47%

Pantothenic acid

Boiled and Drained Balsam-pear , Pods have 0.273572675 mg of Vitamin B5 per 5 ounces, which is 5.47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.058 mg

4.47%

Pyridoxine

Boiled and Drained Balsam-pear , Pods have 0.058116475 mg of Vitamin B6 per 5 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B972.3 μg

18%

Folates and Folic Acid

Boiled and Drained Balsam-pear , Pods have 72.291225 μg of Vitamin B9 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Balsam-pear , Pods have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C46.8 mg

52%

Ascorbic acid

Boiled and Drained Balsam-pear , Pods have 46.776675 mg of Vitamin C per 5 ounces, which is 52% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Balsam-pear , Pods have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.2 mg

1.32%

Tocopherols and Tocotrienols

Boiled and Drained Balsam-pear , Pods have 0.1984465 mg of Vitamin E per 5 ounces, which is 1.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.8 μg

5.67%

Phytomenadione or phylloquinone

Boiled and Drained Balsam-pear , Pods have 6.80388 μg of Vitamin K per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Balsam-pear , Pods

Calcium12.8 mg

1.28%

Boiled and Drained Balsam-pear , Pods have 12.757275 mg of Calcium per 5 ounces, which is 1.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.047 mg

5.2%

Boiled and Drained Balsam-pear , Pods have 0.046776675 mg of Copper per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.54 mg

6.73%

Boiled and Drained Balsam-pear , Pods have 0.5386405 mg of Iron per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium22.7 mg

5.4%

Boiled and Drained Balsam-pear , Pods have 22.6796 mg of Magnesium per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.12 mg

5.3%

Boiled and Drained Balsam-pear , Pods have 0.12190285 mg of Manganese per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus51 mg

7.3%

Boiled and Drained Balsam-pear , Pods have 51.0291 mg of Phosphorus per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium452 mg

13.3%

Boiled and Drained Balsam-pear , Pods have 452.174525 mg of Potassium per 5 ounces, which is 13.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.28 μg

0.52%

Boiled and Drained Balsam-pear , Pods have 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.5 mg

0.57%

Boiled and Drained Balsam-pear , Pods have 8.50485 mg of Sodium per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.92%

Boiled and Drained Balsam-pear , Pods have 1.09145575 mg of Zinc per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Boiled and Drained Balsam-pear , Pods have 133.17177625 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Drained Balsam-pear , Pods:

5 ounces of Boiled Balsam-pear , Pods is an excellent source of Vitamin C.
It has a good amount of Vitamin B9.
It also has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled and Drained Balsam-pear , Pods:

5 ounces of Boiled Balsam-pear , Pods has a good amount of Phosphorus, Potassium and Zinc.
It has some Copper, Iron, Magnesium and Manganese.
While 5 ounces of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 5 ounces of Boiled and Drained Balsam-pear , Pods:

5 ounces of Boiled Balsam-pear , Pods has a good amount of Fiber.
It has some Carbohydrate and Sugars.
While 5 ounces of product has trace amounts of Protein, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Boiled and Drained Balsam-pear , Pods with:

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Food Info

Nutrients in 5 ounces of Boiled Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Balsam-pear , Pods with: